Conifer Strength 1.21.20

CrossFit Conifer - Conifer StrengthSplit Jerk (5 x 2)Build to challenging 2Hang Clean (5 x 1)Rep: Clean Pull + Hang Pull + Hang Clean + JerkPull-ups (3 x 5)Strict. Weighted if needed.

CrossFit 1.21.20

CrossFit Conifer - CrossFitWarm-up (No Measure)3 Rounds: 30 ft. High Knees 30 ft. Butt Kickers 10 KB SwingsMetcon (5 Rounds for reps)5 Rounds: AMRAP 4: 30/20 Calorie Row 20 Burpees AMRAP 10 Meter Shuttles 4 Minutes Rest Between Rounds.Accessory* Optional after class: On the 2:30 x 4 Rounds: 40 Double...

Conifer Fitness 1.21.20

CrossFit Conifer - Conifer FitnessMetcon (Time)8 RFT: 10/7 Cal Row 15 KB Goblet Squats (53/35) 10/7 Cal Row 10 Burpees *rest 1:1

CrossFit 1.20.20

CrossFit Conifer - CrossFitWarm-up (No Measure)40 sec Each: Easy Bike Glute Bridges Single Arm Dumbbell Deadlift (20 Seconds Each Side) Moderate Bike Single Leg Glute Bridges (20 Seconds Each Side) Single Arm Dumbbell Strict Press (20 Seconds Each Side) Faster Bike Slow Air Squats Single Arm Dumbbell Front Squats (20...

CrossFit 1.20.20

CrossFit Conifer - High School ProgramWarm-up (No Measure)40 sec Each: Easy Bike Glute Bridges Single Arm Dumbbell Deadlift (20 Seconds Each Side) Moderate Bike Single Leg Glute Bridges (20 Seconds Each Side) Single Arm Dumbbell Strict Press (20 Seconds Each Side) Faster Bike Slow Air Squats Single Arm Dumbbell Front...

Conifer Strength 1.18.20

CrossFit Conifer - Conifer StrengthOverhead Squat (1 x 1)Rep: Power Snatch + Hang Squat Snatch + OHS 12 min to build to challening set.Snatch Balance (5 x 2 @ 55%)Snatch Grip Deadlift (6 x 1.1.1)